If you're looking for a quick, no-equipment workout that fires up your core and glutes simultaneously, Chyna Bardarson's 15-minute routine is your golden ticket. This NASM-certified Tone It Up trainer designed this circuit to maximize efficiency—because who has hours to spend at the gym? By combining high-rep bodyweight exercises with minimal rest, you'll torch those stabilizing muscles and walk away feeling stronger (and maybe a little sore) in just a quarter of an hour.
Why Core and Glutes Matter More Than You Think
Your core and glutes aren’t just about aesthetics—they’re the powerhouse duo that keeps your body moving smoothly. A strong core supports your spine, improves posture, and prevents lower back pain, while powerful glutes stabilize your pelvis, enhance athletic performance, and even help prevent knee and hip issues. When these muscles are weak, everyday movements—like bending, lifting, or even walking—can become less efficient and more prone to strain. That’s why Bardarson’s workout focuses on endurance and engagement, forcing these muscles to work hard without relying on external weights.
The Secret Sauce: Mind-Muscle Connection
Since you’re not using dumbbells or resistance bands, the real challenge here is mental. Bardarson emphasizes the importance of staying laser-focused on contracting your abs and squeezing your glutes with every rep. If your mind drifts, you’re just going through the motions—and cheating yourself out of results. The burn is your signal that you’re doing it right. So, no zoning out to your favorite podcast during this one. Stay present, and let the muscle fatigue guide you.
Breaking Down the Warmup
Before diving into the main circuit, you’ll prep your body with a quick dynamic warmup. The squat walk gets blood flowing to your legs and hips, while alternating side lunges open up your inner thighs. Butt kicks wake up your hamstrings, and the side plank activates your obliques—essential for stabilizing your core before the real work begins. Spend a full 30 seconds on each movement, and don’t rush. A proper warmup means fewer injuries and better performance.
The Main Event: Abs and Butt Circuit
Now for the meat of the workout. Each move is performed for 45 seconds per side (where applicable), with no rest between exercises. That means you’ll be gasping for air by the time you hit the bear crawl. Here’s what to expect:
Curtsy Lunge to Leg Lift
This move combines balance, strength, and control. Step back into a curtsy lunge (crossing one leg behind the other), then drive through your front heel to lift your back leg out to the side. It’s a killer for your outer glutes and challenges your core to keep you from wobbling.
Single-Leg Glute Bridge with Abduction
Lie on your back, plant one foot, and lift your hips while keeping the other leg extended. At the top of the bridge, open your raised leg outward (that’s the abduction part) to really fry those glute medius muscles. Your hamstrings and core will be working overtime to keep your hips level.
Donkey Kick to Side Kick
Start on all fours, drive one heel toward the ceiling (donkey kick), then rotate that leg outward into a side kick. This combo targets your glutes from multiple angles while forcing your core to resist rotation—no cheating!
Surrender
Stand tall, then slowly lower one knee to the ground, followed by the other, until you’re in a kneeling position. Press back up one leg at a time. It sounds simple, but controlling the descent lights up your quads, glutes, and core like nothing else.
Bear Crawl
Finish strong with this full-body burner. Stay on your hands and toes, keep your hips low, and crawl forward and backward. Your shoulders, core, and glutes will all be screaming by the 30-second mark.
Post-Workout Stretches You Shouldn’t Skip
After two rounds of the circuit, your muscles will be tight and begging for relief. Bardarson recommends three key stretches: the figure four (great for your glutes and hips), Pigeon Pose (a deep hip opener), and an active hamstring stretch (to maintain flexibility without overstretching). Hold each for at least 20-30 seconds per side to help your muscles recover and prevent next-day stiffness.
How to Make This Workout Even More Effective
If you want to level up, try adding ankle weights or resistance bands to increase the burn. Or, if you’re short on time, cut the rest between circuits and go straight into a third round. Just remember: quality over quantity. If your form starts slipping, take a breather—better to do fewer reps correctly than risk injury with sloppy movements.
Whether you’re squeezing this in before work, during a lunch break, or as a finisher to a longer session, Bardarson’s 15-minute abs and butt workout delivers serious results with zero equipment. Stick with it 2-3 times a week, and you’ll notice a difference in strength, stability, and maybe even those Instagram-worthy muscle definitions. Now go get after it—your stronger, leaner self is waiting.
